PART TWO: OUTER KUNG FU
Manual Part One - Inner Kung Fu
The prowess of a kung fu master does not
lie in his physical strength but his mental power. Yet
most people who pursue the martial arts excellence do not
realise this fact, as the result they focus primarily on
their physical training. They would spend all their time
on thrusting their hands into a bucket of sand, punching
iron bars, carrying iron poles, or trying to open iron
locks bare handed. The sad truth is, the harder they train,
the weak their qi and harder they will fall.
So I have to stress this point again. The
proper way of Kung Fu training is to build your inner core
strength first by purifying and harnessing your qi,
the next you’ll need to let the core strength grow until
the pure qi spreads to every corner of your body.
Only after you’ve done the hard yard in your inner part,
you then can consider to start your Outer Kung Fu training.
There are numerous techniques to work on
your outer strength, here I introduce two.
1, IRON MAN (遍体铜人法（弥勒布袋活步功）
is one of the most powerful methods, but also the
least known by outside world.
The Iron Man masters of the past were capable of taking
off promptly and swiftly at any moment, like that a bird
darting through the trees, back and forth across the woods,
and that a tiger pounding on its prey with the ferocity which
leaves no doubt about the outcome of the game.
The high level of a martial arts skill as such is incredibly
hard to achieve, yet it is not impossible.
The Following are the training details for Iron Man:
Craft Punching Bags
The bag should be around 1.4 - 1.5 meter long, made of
multi-layer cotton or other durable material in order to
withstand impact of repeated punch, and filled with grits
weighted 12, 18 or 24 kilograms. Make sure the opening
of the bag is securely stitch sealed.
Step One, Iron Man with Single
Bag (走马一元袋 / 单袋)
Hang a punching bag at your chest height.
Position yourself in front of the bag and deliver a strike
in the manner that you would do to your combat opponent.
Each time the bag bounces back, hit it away with your head,
shoulder, elbow, hand, knee, foot, hip respectively, and
do so from different angles - front, back and sideways.
Initially, you may respond spontaneously. As the training
progresses, you should learn to adapt more advance approaches,
such as Rolling Steps (转环步), Path of Seven Stars (七星步).
It requires huge amount of time to practice in order to
gain any real progress. The longer the duration of a training
session, the better the result will be.
Step Two, Iron Man with Double
Bags (双环乾坤袋练法 / 阴阳袋)
After having become totally familiar with the Single Bag
approach, you can add one more bag to work on your yin-yang balance.
Tie the bags firmly at each end of a 3 meter long thick
rope, hang them 1 meter apart in loose coils that are one
meter above the bags. Rise the bags from the ground to
your waist height.
Position yourself between the bags and punch the one in
front of you. As the stroke causes the rear bag to swing
towards you, you’ll have to turn round swiftly and hit
it back. You can use your palm edge, fist, head, shoulder,
elbow, hip or knee alternatively, the important thing is
that you must act promptly according to the situation.
For all the time, you need to fix your eyes firmly on the
bag before you, while listening attentively to the sound
caused by the motion of the bag behind you. Your mind has
to be calm yet alert, your breath should be deep yet smooth,
and your action must be rapid yet stable, since any mishap
could leave you with serious injuries.
Step Three, Iron Body with Four
Bags (四方袋 )
After you have become totally familiar with the Double
Bags technique, you can add two more bags to learn how
to counter attacks from four different directions simultaneously.
Hang the bags in the four corners of the training room
at your waist height, and position yourself among the bags.
Use the technique of Five Stars Iron Steps to strike the
bags. The key points to remember when training are same
to that of Double Bags.
Step Four, Iron Body with Nine Bags (九宫袋)
After you have become totally familiar with the Four Bags
approach, you can add five more bags to ultimately perfect
your skills of Iron Man.
Hang three bags in each of the four corners, and one in
the centre of the room. You will have to manoeuvre your
way through the matrix formed by the swinging bags like
a bird flying through the dark forest.
The technique to apply in this situation is extremely
complicated. Unless you are physically and mentally well
equipped and fit for the task, have already gained the
mastery over kung fu in general, and most importantly,
get your coach to provide you with on-the-spot guidance,
you should never try this exercise. Therefore, it is pointless
for me to illustrate further details of the training.
2, WOODEN MAN (少林木人桩法)
Some Shaolin masters of the past used life-sized
brass statues to train their Outer Kung Fu, which made their
body firm and tough with solid brass quality. Since the brass
is such an expensive material, nowadays it has been replaced
by wood that, though not as hard as brass, is still good
enough to help you build a near-impenetrable body.
Craft A Wooden Man
Select a tough durable tree as material, such
as China fir and camphor tree.
Make the statue the size of an average man,
say 1.73m, and shape it like a cross, i.e., a man stook
with both arms raised sideways at shoulder level. Bury
its base firmly in the ground. Wrap its head, chest and
abdomen areas in leather padding filled with cotton wool
and paper shrouds, so you won’t get bad bruises when hitting
Method of Training
Use your hand, arm, leg and foot to strike
the statue. Apply learned kung fu tactics when deliver your
Appendix: Tiger Beat Soup 真传少林武僧打虎汤秘方
It is a secret Shaolin formula for the treatment
of external injuries during Outer Kung Fu training.
After having worked on Outer Kung Fu, you must apply this
herbal medicine on your body. It is particularly effective
Here is the formula:
diansanqi (滇三七) 25g,
yanhusuo (延胡索) 20g,
ruxiang (乳香) 20g,
zirantong (自然铜) 20g,
moyao (没药) 20g,
chuanduanxu (川断续) 20g,
guangmuxiang (广木香) 15g,
dangguiwei (当归尾) 25g,
xuejie (血竭) 15g,
gusuibu (骨碎补) 20g,
wumingyi (无名异) 25g,
jiapi (加皮) 20g.
Root of green vegetable (菜根)500g,
White vinegar 500g.
1) Pound the roots of green vegetable to powder
2) Put all the main ingredients in a pot, add two bows
of water. Heat til boiling.
3) Change the ingredients to an earthen pot, add the
powder of vegetable roots and white vinegar. Soak for
4) drain the juice into a bowl and discard the dregs.
Manual Part Three - Hard Kung Fu